CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
400m Run then…
2 Rounds:
10 Twisted Bear, alternating
10 Banded or weighted Good Mornings
10 Banded Pull-aparts or Bent Over Rows
5 Inchworm to Hip Openers
*Mobs: Hammy w band or leg elevated / OH thoracic on roller or back bends
STRENGTH
A: Pausing Deficit Deadlifts (1×8 @7.5RPE, then 2×12 less 10% )
1 inch deficit
1 sec pause mid-shin
1×8 @7.5RPE (should be approximately same load as last week. Just adding one more rep. Adjust accordingly if you went too heavy/light last week)
2×12 @ approx 10% less than top set (select a load that you can get 12 reps with about 8RPE
B: Pull-ups
3×7-12 @same load as last week, adding one rep
Weighted if necessary
C: Single Arm DB Row
3×12 @ same load as last week
STRENGTH Minimal – Zero Equip
A) 1. Single Leg RDL
3×14 e/s
Use a water bottle or similar. This is more for movement patterning rather than intensity
A) 2. Broad Jumps
5×5
Working on absorbing the landing by descending into a squat with good control
or/and
A) 1. Pistol Squats
4×15
Modify to a bench if needed
A) 2. Body Row
Under a table
4×7-12
Metcon
Metcon (Time)
5 Rounds:
10 Hang Squat Cleans 40/30kg or DB 22.5/15’s
20 Box Jumps
30 Mountain Climbers
or
10 Rounds:
7 Dips
7 V-ups
21 Double Unders